LEGS          3/7/13

#1  Every minute, on the minute, for 6 rounds, do:

      BB Deadlift - 5 reps (recommended weight is 225 lbs)
      Burpee - 10 reps

#2  BB Front Squat with a 5 second PAUSE at the bottom of each rep      1-1-1-1-1 rep

      We are going for a 1 Rep Max here.  We will post our results.

#3  Do 3 rounds of:

      BB Overhead Squat (no pause) - 5 reps
      Goblet Squat - 20 reps
      Double Under - as many total reps as you can in 45 seconds

      Rest between rounds. 

#4  BB Squat 
      
      This is two sets.  For each set, do as many reps as you can in ONE MINUTE. 
      Your one minute does not have to be one unbroken set.  You can rerack the bar
      as many times as you need to, during the minute.  
      To establish the load, put the numbers 50%, 55%, 60%, 65%, 70%, 75%, and 80% 
      in a bowl.  Prior to each set, pick a number.  The numbers are a percentage of your
      1RM BB Squat.  So if your 1RM is 300 and you pick 50% for the first set, you put
      150 lbs on the bar and do as many reps as you can for the one minute.
      REST BETWEEN SETS.  DON'T USE THE SAME NUMBER TWICE.  

      Results for the BB Front Squat with 5 second pause, 1RM:
      Scott Johnson - 220 lbs
      Troy Etheredge - 220 lbs
      Carlo Anguiano - 255 lbs
      Rob Tijerina - 225 lbs
      Dave Mechem - 185 lbs
      Don Starr - 165 lbs